2 Rounds of:
30' Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed
GET FIT
AMRAP 15 of:
200m Run
10 Lateral Bar Burpees
10 Hang Power Cleans 135/95
GET POWERFUL
Power Clean
EMOM 10
1 Rep
COMPETITORS EXTRA
3x AMRAP 3 / 1:00 Rest Climb the Ladder
1 Wall Walk
1 Sandbag to Shoulder 150/100 2/2, 3/3, etc...
COACHES NOTE:
Encourage the athletes to treat the Cleans to follow the metcon like a ladder of sorts. Adding 5-10lbs per successful lift is a great way to give PR opportunities to your general athletes.
ATHLETES NOTE:
On the Power Cleans you can start off a bit above the metcon weight, but you should feel confident that your early reps are as perfect as they can be. This should help reinforce good habits when it comes to heavier reps later on.
BODYBUILDING WORKOUT
Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)